From the Research
Stretching and strengthening exercises are essential for alleviating knee plica symptoms, as they reduce inflammation, improve joint mechanics, and support proper patellar tracking, with the most recent and highest quality study 1 suggesting that exercise programs, including strengthening and aerobic exercise, can improve pain and strength in patients with knee osteoarthritis, which can be applied to knee plica symptoms.
Key Components of Exercise Program
- Quadriceps strengthening, particularly the vastus medialis obliquus, to improve patellar tracking and reduce pressure on the plica tissue
- Hamstring stretches to improve flexibility and reduce muscle imbalances
- Hip abductor strengthening to enhance overall knee stability and reduce friction on the plica
Exercise Recommendations
- Start with straight leg raises, wall sits, and gentle knee extensions, performing 3 sets of 10-15 repetitions daily
- Progress to more challenging exercises like lunges and step-ups as symptoms improve
- Stretching exercises should focus on the hamstrings, quadriceps, and iliotibial band, holding each stretch for 30 seconds and repeating 3 times
Importance of Consistency
- Perform exercises at least 4-5 times weekly for 6-8 weeks to see significant improvement
- Temporarily reduce exercise intensity if pain increases significantly during the program, as suggested by studies 2, 3, 4, 5